Eating Right for Osteoarthritis (OA) of the Knee- Don’t Miss

Osteoarthritis treatment on your plate

If you’re dealing with osteoarthritis (OA) of the knees, here’s some good news: research published in the journal Nutrition Research says that a diet rich in fruits and vegetables has been shown to help reduce inflammation and pain in your joints.

How food helps

Inflammation produces free radicals, the cell-damaging molecules that are formed in response to toxins and natural bodily processes. The synovium (the cushion between knee joints) is as prone to free radical damage as the skin, eyes, or any other body tissue.

Antioxidants protect the body from free radicals. Older research from the Proceedings of the National Academy of Sciences and Clinical Rheumatology has shown that certain antioxidants may help prevent arthritis, slow its progression, and relieve pain. Being at a healthy weight is a critical component to managing OA of the knees.

The importance of losing weight

Avoiding extra body fat doesn’t just take weight off your knees. Body fat is metabolically active, so it’s capable of producing hormones and chemicals that actually increase levels of inflammation.

Try these calorie-controlling strategies:

Dine in instead of out.

Eat smaller portions.

Avoid buying high-calorie foods.

Fill up half your plate with produce.

Tip: Try eating soups as a starter to control hunger. We also recommend Ina Garten’s hearty lentil vegetable soup.

Vitamin C

The antioxidant vitamin C is necessary for cartilage development. A lack of vitamin C can lead to weakened cartilage and increase OA symptoms.

Include these items in your shopping cart:

tropical fruits such as papaya, guava, and pineapple

citrus fruits such as oranges and grapefruit

cantaloupe

strawberries

kiwi

raspberries

cruciferous vegetables such as cauliflower, broccoli, and kale

bell peppers

tomatoes

Tip: Try Jacques Pépin’s recipe for stuffed tomatoes.

Vitamin D

Research is mixed about vitamin D, but some studies in Arthritis and Rheumatology show that vitamin D can help prevent the breakdown of cartilage and decrease the risk of joint space narrowing.

While absorbing sunlight before applying sunscreen is your best source of vitamin D, you can also enjoy these vitamin D-rich foods:

Beta carotene

Beta carotene is another powerful antioxidant that helps destroy free radicals before they can cause excessive damage to joints. Beta carotene is easy to identify because it gives fruits and vegetables, such as carrots, their bright orange color. Other excellent sources include:

Tip: Check out this recipe for sweet potato pudding from Taste of Home.

Omega-3 fatty acids

The healthiest fats for people with OA, or other inflammatory disorders, are omega-3 fatty acids. While some foods increase levels of inflammation in the body, omega-3s actually work to decrease inflammation by suppressing the production of cytokines and enzymes that break down cartilage.

Foods with the highest amount of omega-3 fatty acids are:

salmon, either wild, fresh or canned

herring

mackerel, but not king mackerel

sardines

anchovies

rainbow trout

Pacific oysters

omega-3-fortified eggs

ground flax seed and flaxseed oil

walnuts

Tip: Try whole-wheat banana pancakes from the blog 100 Days of Real Food. Top them with walnuts for extra flavor.

Bioflavonoids

Bioflavonoids such as quercetin and anthocyanidins are both forms of antioxidants. The anti-inflammatory effects of quercetin may be similar to those of nonsteroidal anti-inflammatory medications (NSAIDs) such as aspirin (Bayer) and ibuprofen (Advil, Midol). Good sources of quercetin include:

red, yellow, and white onions

kale

leeks

cherry tomatoes

broccoli

blueberries

black currants

lingonberries

cocoa powder

green tea

apricots

apples with skin

Tip: Get the flavorful recipe for garlicky broccolini from Food and Wine.

Spices

Some spices have anti-inflammatory effects, too. Among the most promising are ginger and turmeric. Grate fresh ginger into stir fries, add it to salad dressings, sip ginger tea, and add to high-fiber, low-fat muffins.

Turmeric is a mustard-yellow spice from Asia that’s the main ingredient in yellow curry. A study cited in the journal Alternative Medicine Review has shown that curcumin may help osteoarthritis by suppressing inflammatory body chemicals. Curcumin is a major active component of turmeric.

Tip: Make chicken curry with coconut milk using this healthy recipe from the blog SkinnyTaste.

Takeaway

It’s clear that the best strategies for keeping symptoms of OA of the knee at bay are to: